As the largest tendon in the body, the Achilles is the bridge between the heel and the calf of the leg. It is the mechanism that allows the heel to move up and down when walking, jumping, or running.
Because of its position and function, it is very strong, yet at the same time, susceptible to injury due to the foot smashing on the ground with every motion.
Even the slightest damage to the tendon can cause immeasurable pain. A cut or torn Achilles heel often renders a person immobile.
Frequently, however, someone with a hurt tendon does not realize the Achilles is the problem. Dull aches usually begin in the back of the leg, disguising the true source of the irritation.
Further, bursitis and tendinitis are common ailments of the Achilles. Both are inflammations, that are caused by over-use or misuse of the Achilles. Runners are notorious for getting achilles tendinitis, so they regularly perform stretches to heal Achilles tendinitis.
Bursitis vs Achilles Tendonitis?
The two conditions are regularly confused because both are the result of irritation and inflammation. Both can cause swelling and pain. So, unless an X-ray or physical examination of the heel is completed, a lot of people mix up the two situations.
While the symptoms may be similar and even the same, bursitis and tendonitis are clearly two different issues.
Bursitis is the inflammation of the bursa, a fluid-filled sac that lubricates the tendons and bones. The achilles bursa is located near the heel bone at the back of the ankle. The bursa helps cushion the heel bone from the Achilles tendon.
Tendonitis, on the other hand, refers to inflammation of the tendon itself. Tendons attach muscles to bones in various parts of the body. In this case, tendonitis or tendinitis is associated with the Achilles, since it is the tendon between the ankle and the calf.
Does Stretching Help Achilles Tendonitis?
The question of whether stretching helps with Achilles tendonitis can be approached from two different angles: prevention and treatment.
Prevention
From a prevention standpoint, there’s substantial evidence that stretching can help prevent the onset of Achilles tendonitis, particularly in individuals who regularly engage in strenuous activities such as running or jumping.
Regularly stretching the calf muscles and the Achilles tendon increases flexibility and can help to reduce the risk of injury. By ensuring these areas are well stretched, the strain on the Achilles tendon can be lessened during physical activity.
Treatment
When it comes to the treatment of Achilles tendonitis, the role of stretching is slightly more nuanced. It’s not recommended to stretch an acutely inflamed tendon, as this can potentially worsen the inflammation and pain.
In the acute stage of the condition, rest and anti-inflammatory measures are usually the first line of treatment.
Once the acute inflammation has subsided, gentle stretching exercises can be helpful in the recovery and rehabilitation process. The goal here is to promote blood flow to the area, which can facilitate healing, as well as to regain any flexibility that may have been lost due to the injury.
It is crucial, however, that these stretches be done carefully and correctly to avoid further injury. This typically involves a gentle, gradual stretching program, often under the supervision of a physical therapist or other health care professional.
Achilles Tendonitis Recovery Time
Achilles tendonitis recovery time varies depending on the severity of the condition and the individual’s overall health, lifestyle, and adherence to a treatment plan. In general, mild to moderate cases of Achilles tendonitis might start to show improvement in pain and function within two to three months of consistent treatment.
This might include rest, ice, anti-inflammatory medications, and physical therapy exercises like stretching and strengthening.
But, for severe cases, the recovery period can be quite long. Chronic Achilles tendonitis may take as long as six months or more to fully repair. Thus, a combination of physical therapy, pain management, and possibly more invasive treatments such as injections or surgery may be required.
It important to understand that everyone’s healing process is unique. Plus, it depends on what the health practitioner has prescribed. The recovery timeline isn’t always straightforward. Patience is important, as rushing back into activity before the tendon is fully healed can lead to further injury and prolong recovery time.
Finally, even after the pain and other symptoms have resolved, continual maintenance exercises may be necessary to strengthen the calf muscles and Achilles tendon. This should help to improve flexibility, and reduce the risk of future injury.
How Long Does it Take to Loosen an Achilles Tendon by Stretching?
The timeline to loosen an Achilles tendon depends on several factors, including the individual’s overall health, level of physical activity, consistency in following a stretching and strengthening routine, and the extent of the tightness or injury. Generally speaking, noticeable improvements can be seen after several weeks of regular, targeted exercises.
However, for a substantially tight or injured Achilles tendon, it may take several months of consistent therapy to fully loosen and heal. It’s also important to note that rushing the process can risk further injury.
For best results, a structured plan should be designed and supervised by a physical health professional such as a physiotherapist to ensure safe and effective progress.
Physical Therapy for Achilles Tendonitis
Physical therapy is an essential component in managing and recovering from Achilles tendonitis. Its main objectives include alleviating pain and inflammation, facilitating the healing process, enhancing the robustness and suppleness of the Achilles tendon and adjacent muscles, and averting potential reinjury.
These objectives are usually achieved through a regimented series of exercises that concentrate on stretching the calf muscles and fortifying the Achilles tendon.
In the early stages of Achilles tendonitis, therapy might focus on gentle isometric exercises and movements that don’t stress the inflamed tendon, along with modalities like ultrasound therapy, massage, and the use of ice and heat to control pain and swelling.
As the inflammation subsides, the focus will shift to more active stretching and strengthening exercises, designed to improve the flexibility and resilience of the Achilles tendon.
Physical therapists can also help patients identify and modify certain movement patterns or biomechanical issues that might have contributed to the development of Achilles tendonitis. This can include instruction on proper running or walking form, advice on appropriate footwear, or exercises to strengthen other parts of the body like the core or hips.
By addressing these root causes, physical therapy can not only help treat Achilles tendonitis but also help prevent its recurrence.
In the early stages of Achilles tendonitis, therapy might focus on gentle isometric exercises and movements that don’t stress the inflamed tendon, along with modalities like ultrasound therapy, massage, and the use of ice and heat to control pain and swelling. As the inflammation subsides, the focus will shift to more active stretching and strengthening exercises, designed to improve the flexibility and funtionality of the Achilles tendon.
Physical therapists can also help patients identify and modify certain movement patterns or biomechanical issues that might have contributed to the development of Achilles tendonitis. This can include instruction on proper running or walking form, advice on appropriate footwear, or exercises to strengthen other parts of the body like the core or hips.
By addressing these root causes, physical therapy can not only help treat Achilles tendonitis but also help prevent its recurrence.
Should You Stretch Achilles Tendonitis?
Sometimes, yes, stretching can aid in managing Achilles tendonitis, but it should be done carefully. While initial stages of inflammation require rest, gentle stretching can be beneficial once acute symptoms subside. This helps enhance blood flow and restore lost flexibility.
But, aggressive stretching can worsen the condition. Please note, you should always consult a healthcare professional for guidance on correct techniques and proper treatment.
Final Thoughts on Stretches to Heal Achilles Tendonitis
By combining an appropriate stretching exercise regimen with a prescribed treatment plan from health care experts, Achilles tendonitis can be repaired, and eventually, the individual can resume normal activities when given the all-clear.
Indeed, stretching to heal Achilles Tendinitis will become very important at some time in the recovery process.
